This exercise involves standing behind a barbell and lifting it up from the ground, then squatting down while holding the barbell behind your legs. It primarily targets the quadriceps, hamstrings, and glutes.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including quadriceps, hamstrings, glutes, and calves
- Improves lower body strength and power
- Can be modified to target specific muscle groups by adjusting foot placement and barbell position
- Allows for heavier weight to be lifted compared to traditional squats due to the barbell being positioned behind the body
- Can improve overall squat form and technique
How to perform
- Stand behind a barbell with your feet shoulder-width apart.
- Bend down and grasp the barbell with an overhand grip, keeping your back straight.
- Stand up, lifting the barbell off the ground and holding it behind your legs.
- Take a step forward with one foot, keeping your back straight and your chest up.
- Bend your knees and lower your body until your thighs are parallel to the ground.
- Push through your heels and stand back up to the starting position.
- Repeat for the desired number of repetitions, then switch legs and repeat.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Lower Back
Primary